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NUTRITION - HEALTH

What to eat to cover the needs ?

The vitamin C present in kiwi, grapefruit or lemon juice is an activator food

The iron needs must be absolutely filled by consumed at the same time as food rich in iron :
nutrition in order that there is no deficit. The - Activator food : vitamin C (persil, lemon juice,
nutritionL intakes advised are 16 mg/day for a kiwi, grapefruit) and fructose (fruit sugar) help
male athlete and 25 mg/day for a female athlete. iron assimilation,
In practice, we can recommend to consume the - Inhibiter food : tea, coffee, dairy products,
following food : spinach, sorrel and chards stop iron assimilation
- Veal liver (once a week, for diner), (for different reasons).
- Red meat, poultry, rabbit (three times a week, for
diner), To note that the iron assimilation in the stomach
- Blood sausage (once every 2 weeks, for diner), is not good when the training load is important
- Wheat germ and et brewer’s yeast (daily), (the digestive tract is then «stressed» and lets the
- Leguminous vegetables (daily : lentils, chickpeas nutriments go through). Then, we will prefer the
or beans…), consumption of food rich in iron during recovery
- Fish (twice a week), phases (days, and above all, weeks) because
- Oysters and seafood (once per recovery week). these periods are more likely to help the iron
assimilation.
Moreover, some food associations improve or
inhibit the iron assimilation when they are

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